Smart Muscle Board™ Squat to Overhead Smart Toner Press
TRAINING CONCEPTS APPLIED: unstable surface and exercise complexity
position of body segments) and the vestibular system (body awareness).
2. Drill Complexity
Increasing the complexity of a drill
can be accomplished through foot pat- terns, linking motor patterns, sequen- tial firing patterns, multi-directional movements, multi-joint movement, tempo changes and power produc- tion. Complex drills increase informa- tion to be processed and the volume, speed and type of messages that must be communicated to execute the skill with proficiency.
3. Unpredictable Tools
When an athlete executes a skill in
unpredictable circumstances, reaction is initially delayed until a well-refined response is created. Tools that provide variable resistance or are used to cre- ate complex exercises also increase the neuromuscular demands.
4. Coaching Cues
Exercise execution is more com-
plex when an athlete must respond to a coach’s cue for a fast direction or pat- tern change. Decision making is lay- ered on top of neuromuscular demand.
5. Partner Shadow Drills
Partner drills (where one partner
leads and one shadows) the movement pattern, range, intensity or speed) drills are fun and competitive and teach decision making.
Reaction Exercises
Smart Muscle Board Squat to
Overhead Press Training concepts applied: unstable
surface and exercise complexity Set up: Begin in a low athletic posi-
tion, balanced with the Smart Muscle Board off the floor and Smart Toner handles at shoulder height. (START IMAGE)
Execution: Lower into a balanced squat position maintaining tension on
the Smart Toner. Pause, then extend the hips, knees, ankles and shoulders, elbows and hands pressing the Smart Toner overhead. Cue the athlete to maintain body control and to balance on the Smart Muscle Board at all times. Repeat 12 times. (FINISH IMAGE)
1
Insert 2 images (start and finish)
SlingShot Lateral Bound Training concepts applied: unpre-
dictable tool and exercise complexity Set Up: Begin in a low athletic posi-
tion, balanced on one leg with tension on the SlingShot buckled around the waist. (Note the positive angle. Lean in toward the direction of the bound.) (START IMAGE)
2
the foot pattern. Repeat 6 times Insert 1 Image
Micro Hurdle Partner Shadow Training concepts applied: exercise
complexity and partner shadow Set Up: Set up two micro hurdles
about 1.5 to two feet apart. Partners face each other. Begin outside the hur- dles. Athlete A is offence, athlete B is defense. (START IMAGE)
Execution: Athlete A leads the drill
SET UP: Begin in a low athletic position, balanced with the Smart Muscle Board off the fl oor and Smart Toner handles at shoulder height.
Execution: With the arms lead-
ing the legs across the body, extend the ankles, knees and hips to bound onto the other leg. Absorb the landing with the ankle, knee and hip and stick the single leg land. Cue the athlete to maintain body control and balance. (FINISH IMAGE)
Insert 2 images (start and
finish) Flat Rung Agility Ladder Forward
Shuffle with Catch and Throw Training concepts applied: unpre-
dictable tool, exercise complexity and coach’s cue
Set Up: Begin at the end of the lad-
der in ready position on the left foot, outside and to the left of the first rung.
Execution: Step inside the first rung
on the right foot, step inside the first rung on the left foot, step outside the first rung on the right foot. Step up into the second rung on the left foot, quickly followed by the right foot into the second rung, then step outside the second rung on the left foot, etc. During the execution, the coach
throws a ball to the athlete at unpre- dictable times. The athlete catches and throws the ball back without breaking
EXECUTION: Lower into a balanced squat position maintaining tension on the Smart Toner. Pause, then extend the hips, knees, ankles and shoulders, elbows and hands pressing the Smart Toner overhead. Cue the athlete to maintain body control and to balance on the Smart Muscle Board at all times. Repeat 12 times.
with athlete B shadowing. Athlete A quickly steps over the first hurdle on the left foot, followed by the right foot before quickly stepping over the sec- ond hurdle onto the left foot using a two steps in/one step out sequence. Using a fast transition, athlete A quick- ly repeats the in-in-out pattern in the other direction while athlete B at- tempts to mimic the pattern. Athlete A can modify the tempo to challenge Athlete B. (FINISH IMAGE)
Flat Rung Agility Ladder Forward Shuffl e with Catch and Throw
TRAINING CONCEPTS APPLIED: unpredict-
able tool, exercise complexity and coach’s cue
Insert 2 Images (Start and Finish) Peter Twist, MSc BPE CSCS
SET UP: Begin at the end of the ladder in ready position on the left foot, outside and to the left of the fi rst rung.
EXECUTION: Step inside the fi rst rung on the right foot, step inside the fi rst rung on the left foot, step outside the fi rst rung on the right foot. Step up into the second rung on the left foot, quickly followed by the right foot into the second rung, then step outside the second rung on the left foot, etc.
TSCC-Gold, is president of Twist Conditioning’s three divisions: fran- chised Sport Conditioning Centers, Smart Muscle product wholesale and home study coach education. To learn more about the Twist Smart Muscle training methodologies, education and equipment available in Canada, visit www.twistconditioning.com.
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During the execution, the coach throws a ball to the athlete at unpredictable times. The ath- lete catches and throws the ball back without breaking the foot pattern. Repeat 6 times
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September/October 2009 Fitness Business Canada 35
September/October 2009
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